What’s hot in nutrition these days? Chia seeds, the same stuff that grows hair on those cute little “Chia Pet” pottery figurines, is the new edible superfood. Native to Mexico and Guatemala, and revered by the Aztecs as an energy power food, this small seed is derived from the desert plant called Salvia hispanica.

What’s so exacting about this seed? First of all, it tastes great; it has kind of a sweet, nutty flavor. The seeds look just like poppy seeds but are far superior, nutrition-wise. In fact, Chia seeds have a truly remarkable nutrient profile that rivals flaxseeds (except you don’t need to grind these seeds up). Three components make these seeds stand out among the crowd:

1.    Omega-3 ALA
Chia seeds are a virtual storage vat for the super heart-healthy anti-inflammatory fat—omega-3 ALA. Chia seeds beat out the former ALA plant star, flaxseeds, in terms of their ALA content. Also, Chia seeds are more stable than flaxseeds, so you don’t have to worry about them going rancid.

2.    Fiber
Packed in this tiny seed is a tremendous amount of fiber—both insoluble and soluble. The insoluble kind helps keep things moving in your digestive tract, whereas the soluble fiber is helpful for lowering bad cholesterol and regulating blood sugar. What’s more, Chia seeds are high in protein (a complete protein at that). Fiber and protein are two nutrients that are very helpful for weight management, and the soluble fiber in Chia seeds absorbs water and bulks up in your intestine so you feel fuller.

3.    Vitamins and minerals
The seeds are bursting with vitamins and minerals such as iron, magnesium, calcium, manganese, copper, zinc and niacin to name but a few.

Here’s the breakdown of this nutritional wonder grain:

1 ounce (28 g) of dried Chia seeds contains: 137 calories; 9 grams fat (5 g ALA); 0 chol; 5 mg sodium; 11 g dietary fiber; 4 grams protein and 18% of your DV for calcium.

Here are some tips for getting this new superfood into your diet:
•    Sprinkle on yogurt
•    Sprinkle on cereal
•    Add to baked goods like muffins and breads
•    Add to you pancake or waffle mix
•    Sprinkle on salads
•    Sprinkle on oatmeal

Available in most health food stores and some supermarkets—for better health and weight control, I urge all of you to embrace this ancient seed to enhance your daily nutrition and fitness!

Janet Bond Brill, Ph.D., is a registered dietitian, licensed dietitian/nutritionist and author of the bestselling Cholesterol Down: 10 Simple Steps to Lower Your Cholesterol in 4 Weeks—Without Prescription Drugs (Three Rivers Press, 2006) and Prevent a Second Heart Attack: 8 foods, 8 Weeks to Reverse Heart Disease (Three Rivers Press, Feb. 2011). She is a nationally recognized nutrition, health and fitness expert, specializing in cardiovascular disease prevention. Visit DrJanet.com or PreventaSecondHeartAttack.com.